Hi friends! How are ya? I hope you’re enjoying the week so far!
I have a new podcast episode up for you today, and I’m chatting all about ways to get more out of your workout routine. If you’ve been consistent with your routine but aren’t seeing results, here are some checkmarks to consider. It’s always helpful to assess our routine and see where we’re succeeding, what our weaknesses look like, and small changes we can make to improve results. Of course, always talk with your doctor or healthcare professional before making any changes to your fitness and nutrition routine.
107: How to get more from your workout routine
Switch the emphasis from cardio to strength training and walking
Don’t get me wrong; I LOVE cardio. I love to sweat from my eyeballs and I thrive on the endorphins. Cardio is a solid part of my routine for the mental health benefits.
Here’s what too much cardio can be a problem:
It can increase inflammation in the body, which gives us a puffy look and makes it harder to recover from our workouts
It can catabolize muscle tissue if it’s in excess and we’re not fueling/recovering properly
With cardio overtraining, it can lead to altered movement patterns, muscle imbalances, and overuse injuries. If you’re an endurance athlete, make sure you’re following a balanced training plan that incorporates cross training, along with proper fueling and recovery.
If you have body composition goals, you will notice a bigger difference if you switch your focus to strength training and use walking (or hill walking) as cardio. This will enable you to preserve muscle tissue and use your energy for strength.
Not sure how much cardio you need? Check out this post.
Do the same things over and over again; follow a progressive training module
I cringe SO hard when I think about how I used to advocate for “muscle confusion.” Your muscles don’t have a brain lol. It’s actually beneficial to do the same movement patterns (push, pull, hinge, squat, carry) and increase the sets and reps over time. THIS is how you strategically build lean muscle. Of course, you can add in changes to keep things exciting and challenge yourself in a different way, but all solid training plans need to emphasize the basics. The classic movements have stood the test of time for a reason.
In your personal routine, take a look at your core exercises and make sure they have the pull, push, hinge, squat, and carry movements at least 2x a week. If you’re looking for a progressive training plan, join us in Fit Team.
Podcast about progressive training here!
Focus on sleep and recovery
Athletes need 7+ hours of quality sleep each night in order to facilitate mental and physical repair.
Some tips for bett